Zen Healthy Lifestyle (2025)

24/07/2024

CHICKEN & SHRIMP ALFREDO

This easy pasta with creamy homemade Alfredo sauce, chicken and shrimp is your classic fettuccine Alfredo done one better--and it takes less than 30 minutes to make!

MAKES 6 SERVING/ TOTAL TIME 25 MINUTE

INGREDIENTS

12 ounces whole-wheat linguine or fettuccine
1 tablespoon olive oil, divided
12 ounces boneless, skinless chicken breast, cut into 1-inch pieces
8 ounces raw medium shrimp, peeled and deveined
� cup thinly sliced scallions
2 cloves garlic, chopped
1 teaspoon salt, divided
1 teaspoon all-purpose flour
� cup half-and-half
� cup reduced-fat cream cheese
� teaspoon ground pepper
� cup grated Parmesan cheese, plus 2 tablespoons, divided

METHOD

Cook pasta according to package directions, omitting salt. Drain, reserving 1/2 cup cooking water.
Meanwhile, heat 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken; cook, stirring occasionally, until browned and nearly cooked through, about 7 minutes. Add shrimp, scallions, garlic, 1/2 teaspoon salt and the remaining 1/2 tablespoon oil; cook, stirring often, until the chicken and shrimp are cooked through, about 3 minutes. Transfer to a bowl; cover to keep warm. Return the skillet to medium heat. Whisk together flour and 1 tablespoon of the reserved cooking water in a medium bowl; stir in half-and-half, cream cheese, pepper, 1/4 cup Parmesan and the remaining reserved cooking water. Add the mixture to the pan and bring to a simmer; cook, stirring often, for 1 minute. Add the chicken-shrimp mixture and remaining 1/2 teaspoon salt; toss to coat. Transfer the mixture to a large bowl; add the pasta and stir to coat evenly. Divide among 6 bowls;

NUTRITION VALUE

392 Kcal, 10.7g fat, 4g saturated fat,
5.4g fiber, 31.3g protein, 45.2g carbs

24/07/2024

EASY CHICKEN BIRYANI

A spicy Indian chicken dish served with riced cauliflower and cilantro.

MAKES 4 SERVING/ TOTAL TIME 2 HOUR 35 MINUTE

INGREDIENTS

1.5 lbs boneless skinless chicken thighs, cubed
3/4 cup whole milk yogurt
2 cloves garlic, minced
1.5 tsp Pink Himalayan Salt
1.5 tsp garam masala
1 tsp ground paprika
1/2 tsp ground ginger
1/2 tsp ground turmeric
1 tbsp fresh lemon juice
6 tbsp unsalted butter, divided
1/2 medium yellow onion, thinly sliced
6 cups fresh riced cauliflower
1/4 cup fresh cilantro, chopped plus more for garnish

METHOD

Combine yogurt, garlic, � teaspoon salt, spices, and lemon juice in a medium bowl and whisk well. Stir in chicken cubes, cover, and marinate for 2-24 hours.
Melt 2 tablespoons of butter in a large skillet over medium-high heat, then add half of the chicken to the skillet. Cook until browned, about 5 minutes, flipping occasionally. Remove to a plate and repeat with remaining chicken, adding butter if necessary. Remove chicken from skillet to a bowl and set aside.
Turn the heat down to medium-low and add 2 more tbsp of butter. Add the sliced onions and allow to cook, stirring occasionally, until very tender and slightly caramelized, about 10 minutes.
Melt remaining butter (2 tbsp), then stir in jalapeno (if using), cauliflower rice, and season with remaining salt. Cook, stirring until cauliflower rice is tender and any liquid has evaporated, about 5-7 minutes.
Add the chicken and fresh cilantro into the skillet and combine, heating through the chicken, about 2 minutes.
Serve immediately with a garnish of fresh cilantro. Enjoy!

NUTRITION VALUE

458 Kcal, 26g fat, 5g saturated fat,
5g fiber, 39g protein, 17g carbs

23/07/2024

MACADAMIA NUT COFFEE

A creamy coffee packed the flavors of macadamia nuts..

MAKES 1 SERVING/ TOTAL TIME 5 MINUTE

INGREDIENTS

8-12 oz brewed coffee
1 tbsp coconut oil
6 macadamia nuts
1/2 cup unsweetened almond milk
10 drops liquid stevia

METHOD

STEP 1
Heat a saucepan to medium heat and add the coconut oil and macadamia nuts. Allow to heat until toasted, about 3 minutes.
Add the almond milk and stevia to a blender as the nuts and oil toast. Once toasted add the nuts and oil into the blender and blend until smooth.
Pour the macadamia nut mixture into your coffee and enjoy!

NUTRITION VALUE

180 Kcal, 19g fat, 8g saturated fat,
18g fiber, 1g protein, 1g carbs

23/07/2024

Spicy Chipotle Steak

Serving: 4
Prep Time: 10 minutes
Cook Time: 10-20 minutes

Ingredients
� 2 sirloin steaks, cut into thin strips
� 1 tbsp of chipotle seasoning powder
� 2 tbsp of olive oil
� 1/4 cup tomato paste
� Salt to taste

How To
1. Combine the tomato paste, olive oil, and chipotle seasoning with salt to make a marinade.
2. Brush the mixture onto the steaks.
3. Heat a grilling pan and cook the steaks 2-3 minutes on each side for medium inside or depending on how cooked you want them to be

Nutrition Per Serving
� Calories: 470
� Fat: 24g
� Carbohydrates: 4g
� Protein: 50g

23/07/2024

STEAK SALAD WITH THAI STYLE DRESSING

This low carb steak salad for two is a great way to use leftover steak, or to explore a different flavor profile for a quick and easy weeknight meal.

MAKES 2 SERVING/ TOTAL TIME 10 MINUTE

INGREDIENTS

8 -ounces precooked sliced top sirloin, ribeye or filet
1/4 cup sliced red onion or shallot
1/2 cup quartered campari or cherry tomatoes
1/2 cup freshly torn Thai basil
1/2 cup fresh mint
1/4 cup cashew nuts
salt and pepper to taste
For the dressing:
1 tablespoon ginger juice
1 tablespoon golden monkfruit sweetener
1-2 tablespoons fresh lime juice
1/2 tablespoon fish sauce
1 teaspoon very finely chopped fresh lemongrass
1/4 teaspoon red pepper flakes
Optional but highly recommend: 1/2 teaspoon Spice Tribe Long-Tail Sunset Thai Spice Blend

METHOD

STEP 1
Combine dressing ingredients in a jar, place the lid on and shake until the monkfruit has dissolved. Taste and season with more lime juice or fish sauce if you like.

STEP 2
Arrange sliced beef, tomatoes, red onion, herbs and cashews on a platter. Sprinkle with some salt and pepper, or the Thai spice blend above. Drizzle with dressing and toss right before serving.

NUTRITION VALUE

520 Kcal, 26.9g fat, 1.9g saturated fat,
7.3g fiber, 24g protein, 17.7g carbs.

22/07/2024

Walnuts And Asparagus Delight

Serving: 4
Prep Time: 5 minutes
Cook Time: 5 minutes

Ingredients
� 1 and � tablespoons olive oil
� � pound asparagus, trimmed
� � cup walnuts, chopped
� Salt and pepper to taste

How To
1. Place a skillet over medium heat add olive oil and let it heat up
2. Add asparagus, Saute for 5 minutes until browned
3. Season with salt and pepper
4. Remove heat
5. Add walnuts and toss
6. Serve warm!

Nutrition Per Serving
� Calories: 124
� Fat: 12g
� Carbohydrates: 2g
� Protein: 3g

22/07/2024

ROCKET FUEL SMOOTHIE

The combination of more unusual ingredients gives this smoothie a special flavor, which you have to try out.

MAKES 1 SERVING/ TOTAL TIME 10 MINUTE

INGREDIENTS

2 cups Seedless grapes (green or red)
3 Golden kiwis (peeled)
1 Ripe orange (peeled, seeds removed)
1 Aloe vera (small leaf , with skin)
5 leaves Red leaf lettuce
2 cups Water

METHOD

STEP 1
Combine all ingredients in a blender and pulse until smooth.

NUTRITION VALUE

86 Cal, 0.1g fat, 0.04g saturated fat,
1g fiber, 1g protein, 13g carbs.

22/07/2024

LOW CARB CRUSTLESS QUICHE CAPRESE (GLUTEN-FREE)

Learn how to make the best crustless quiche, with tips & tricks!

MAKES 6 SERVING/ TOTAL TIME 60 MINUTE

INGREDIENTS

1 1/2 cup Grape tomatoes (halved)
1/2 cup Fresh basil (chopped)
4 cloves Garlic (minced)
10 large Eggs
1/2 cup Unsweetened almond milk (or any milk or cream of choice)
3/4 tsp Sea salt
1/4 tsp Black pepper (or more to taste)
6 oz Fresh mozzarella cheese (1" balls or cut into 1" pieces)

METHOD

STEP 1
Preheat the oven to 350 degrees F (177 degrees C).
Combine the tomatoes, basil, garlic, and 2/3 of the mozzarella pieces in a bowl. Transfer the mixture to the bottom a 9 in (23 cm) round (or square) glass or ceramic pan.
Whisk together the eggs, milk, sea salt, and black pepper (you can reuse the same bowl). Pour the egg mixture into the pan over the tomatoes and basil.
Bake for 40-45 minutes, until starting to set, but still jiggly and a little runny.
Dot the remaining mozzarella pieces on top of the partially baked quiche. Bake until golden and completely set, about 20-25 minutes.
If there is any liquid near the edges (from the tomatoes), drain before serving. Garnish with additional fresh basil ribbons.

NUTRITION VALUE

218 Kcal, 14.6g fat, 8g saturated fat,
0.6g fiber, 17.4g protein, 3.5g carbs

21/07/2024

HIGH-FIBER, HIGH-PROTEIN BREAKFAST BARS

Recipe that everyone love!

MAKES 12 SERVING/ TOTAL TIME 60 MINUTE

INGREDIENTS

cooking spray
1 � cups quick-cooking oats
� cup wheat germ
� cup ground flax seed
2 tablespoons vanilla-flavored h**p protein powder
1 teaspoon ground cinnamon
� teaspoon salt
3 bananas
� cup peanut butter
2 tablespoons honey
1 teaspoon vanilla extract
� cup natural peanut butter, or to taste

METHOD

STEP 1
Preheat oven to 375 degrees F (190 degrees C). Line an 8x8-inch baking dish with aluminum foil, letting foil hang down over the sides of the pan; spray pan with cooking spray. Stir oats, wheat germ, flax seed, protein powder, cinnamon, and salt together in a bowl. Mash bananas in a separate large bowl and stir 1/4 cup Jif� peanut butter, honey, and vanilla extract into bananas, mixing well. Stir dry ingredients into banana mixture and spread into the prepared baking dish.

STEP 2
Bake in the preheated oven for 20 minutes. Spread 1/4 cup natural peanut butter over top.

STEP 3
Continue baking until lightly browned on the edges and set, 10 more minutes. Let cool in the pan and lift bars onto a work surface using aluminum foil as handles. Cut into bars, wrap in plastic wrap, and store in refrigerator.

NUTRITION VALUE

169 Kcal, 7.6g fat, 1.2g saturated fat,
4g fiber, 7g protein, 21g carbs

21/07/2024

CREAMY DIJON MUSTARD CHICKEN RECIPE

This Dijon mustard chicken recipe sounds fancy, but takes just 15 minutes total - perfect for weeknights!

MAKES 4 SERVING/ TOTAL TIME 15 MINUTE

INGREDIENTS

4 8-oz Chicken breasts
1/2 tsp Sea salt
1/4 tsp Black pepper
2 tbsp Olive oil (divided)
2 cloves Garlic (minced)
1/2 cup Chicken broth
2/3 cup Heavy cream (or coconut cream for dairy-free)
1 tbsp Fresh thyme
2 tbsp Whole grain Dijon mustard (regular will also

METHOD

Season the chicken breasts on both sides with sea salt and black pepper.
Heat a tablespoon of oil in a cast iron skillet over medium-high heat. Add the chicken and saute for 4-8 minutes on each side, until golden brown and cooked through. Transfer to a plate and cover to keep warm.
Add the remaining tablespoon of oil to the pan, along with the garlic. Saute for about 1 minute, until fragrant.
Add the chicken broth. Stir to remove any bits stuck to the bottom of the pan. Increase heat and simmer for 3-5 minutes, until the liquid is reduced by half.
Add the cream and thyme. Return to a gentle simmer. Gently simmer again for 2-3 minute, continuing to scrape any pieces from the bottom, just until the sauce thickens (it will reduce in volume). Stir in the mustard at the end and turn off heat.
To serve, pour the sauce over the chicken, or transfer the chicken back to the pan and cover in sauce.

NUTRITION VALUE

378 Kcal, 29g fat, 8g saturated fat,
0.4g fiber, 28g protein, 2g carbs

21/07/2024

SPINACH AND AVOCADO SCRAMBLE

A quick and easy breakfast that is full of greens and protein, with the addition of the good fat in avocado to keep you full. Perfect when you know you�ve got a busy day ahead.

MAKES 2 SERVING/ TOTAL TIME 10 MINUTE

INGREDIENTS

1 tablespoon butter or olive oil
1 shallot minced
2 cloves garlic minced
4 cups chopped spinach
6 eggs beaten well
1 avocado diced
Sea salt and fresh ground pepper to taste

METHOD

STEP 1
Heat a large nonstick skillet over medium heat. Add the shallot and garlic and cook until soft. Add the spinach; cook until wilted. Season with salt and pepper.

STEP 2
Add the eggs, and scramble as they cook. When done, divide between two plates and top with the avocado before serving.

NUTRITION VALUE

441 Kcal, 20g fat,
8g fiber, 23g protein, 14.5g carbs.

20/07/2024

CURRIED VEGETABLE SKILLET WITH FRIED EGGS

Curried vegetable skillet mixed with fried eggs sound so healthy and yummy.

MAKES 2 SERVING/ TOTAL TIME 15 MINUTE

INGREDIENTS

4 tbsp olive oil
1 tbsp Curry powder
2 cups Baby spinach
2 Leeks (sliced)
1 Carrot (grated)
2 Garlic cloves (minced)
4 Eggs
Sea salt and fresh ground pepper (to taste)

METHOD

STEP 1
Heat half the oil in a large skillet. Add the vegetables and cook until soft. Stir in the curry powder, cook for an additional minute, and then turn off heat.

STEP 2
Heat a nonstick skillet over medium high heat. Add the remaining oil and fry the eggs to your liking.
Serve the eggs on top of the vegetables.

NUTRITION VALUE

335 Kcal, 14g fat,
8g fiber, 32g protein, 15g carbs.

Zen Healthy Lifestyle

24/07/2024

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